Rowing in a boat with a sliding seat is considered to be one of the best forms of aerobic exercise. It uses muscles in the arms, legs, and torso, providing an all body workout. This increases bone density in the spine which may offer some protection against osteoporosis.
Rowing is a sport which can be enjoyed at many levels. Even some octogenarians with a modest fitness level row regularly for exercise and pleasure. Many stable types of boats have been developed for non-competitive, recreational rowers. Elite rowers require supreme levels of fitness. World-class rowers have extremely high maximum oxygen consumptions (a measure of aerobic fitness), second only to cross-country skiers.
One attraction of rowing is that the boat supports the body so there is little jarring of the joints and a low risk of stress injuries such as shin splints and sore knees. Nevertheless, because the primary power for rowing comes from the leg muscles linked to the back, injuries to the lower back are relatively common. These injuries are often caused by poor conditioning or poor technique, for example, by overworking the flexible thoracic spine rather than using the combined power of the upper and lower body. To reduce the risk of injury, all rowers should do conditioning training and master the correct techniques. They should also train to develop their aerobic fitness, muscular strength, endurance, and flexibility, so that they can improve their performance and enhance their enjoyment. Training on water usually includes long stretches of rowing at two-thirds maximum effort interspersed with bursts at maximum energy output. Land-based training may involve calisthenics, weight training, running, cycling, and the use of rowing machines.
Despite low injury rates, serious accidents can occur if rowers capsize. All rowers should be able to swim and be fully aware of survival techniques in case of accidents.



